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Flush the Fat

 


Article Posted by Sherri Sacconaghi, June 17th, 2013

 

 

grapefruitFlush The Fat

 

It is easy to put on a few pounds during the winter months (It is amazing what a comfy fleece pullover can hide). Now it is time to whip out the shorts and swimsuit, and those don’t lie.

 

For the next few weeks I am going to pass along easy steps you can take to get your body in tip top shape for summer. Starting with the easiest of all.

 

Drink Water. Wait! Not just any water. Fat flushing water. (Now I bet I have your attention). You already know, drinking water is one of the best things you can do for your body. Keeping your body hydrated keeps your metabolism cruising at optimum levels. If you love plain water go for it. If you want to kick it up a notch try this.

 

I stumbled upon this recipe when I was looking for ways to help my water resistant clients to get hydrated. Created by The Biggest Loser trainer, Kim Lyons, this blend has it all. Besides water it has has grapefruit, which is loaded with Vitamin C. Vitamin C is used in the metabolism of fatty tissue. Without proper vitamin C, your body has difficulty burning fat efficiently. The grapefruit, along with the orange or tangerine, helps stabilize your blood sugar and stimulate those fat burning genes to get to work. Now throw is some cucumber and this water will help you feel full. It acts as a natural diuretic which means less bloating and water retention (good news ladies right?) My favorite ingredient is the peppermint leaves. Peppermint helps promote digestion and keeps your stomach nice and calm. I have tried making this without the peppermint and it is not the same. A must have.

 

Make a big old pitcher of this and drink 8oz in the morning and before every meal. The longer it sits, the better it tastes.

 

Fat Flush Water

Ingredients:

This is for 8 oz. so if you are making a pitcher, add accordingly.

(I usually just throw a bunch of it in a big pitcher without worrying about quantities).

 

Water

1 slice grapefruit

1 slice orange/tangerine

1/2cucumber sliced

2 peppermint leaves

ice

 

Not only does this water help your body burn fat, it is a great sweet tooth killer. Before you reach for that mid day sweet treat, drink a glass of this water and wait 20 minutes. Do you still really crave the candy? This is so refreshing on those warm days too. I am hooked on the stuff. So stop fighting and start flushing!

 

 

Sherri Sacconaghi, AADP, NASM-CPT

Certified Health Coach

www.themissionofnutrition.com

503-621-7549

"Inspiring you Towards a Healthy Body and a Joyful Life".

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Flu Fighters

 


Article Posted by: Sherri Sacconaghi, January 17th, 2013

 

 

flu Unless you have been living under a rock you may have heard there is flu epidemic happening. For many, that means a rush to get that flu shot, ,washing our hands until our skin is cracked and digging the multi vitamin from the back of the cabinet. Don’t forget to add food as a first line of defense.

 

There are many things you can add into your diet to pump up the flu fighting nutrients, and fruits and veggies top the list.. But because my readers already consume their greens, I will share some of the other top immunity boosters to consider.

 

  • Garlic. Stink out the germs with this potent super food. Garlic contains allicin, an antimicrobial that studies have shown to reduce colds by 46 percent. Use at least 2 cloves of fresh garlic a day. Try roasting it for a sweet treat.

  • Cinnamon. Another antiviral, antibacterial agent. Mix it with honey and hot water for a soothing cold buster.

  • Yogurt. Over 90% of your immune system is in your gut so keep those healthy gut bacteria active so you can keep fighting those disease-causing germs. One serving a day will enhance your immunity. Make sure it is labeled “live and active cultures” for maximum benefit.

  • Salmon. For a healthy dose of Vitamin D shoot for at least 3 serving of wild caught salmon a week. Those with low levels of Vitamin D are more likely to report respiritory infections. Many of us have low levels due to the lack of sun in the winter months.

  • Chicken Soup. Yep, this old standby is a flu busting must. It has everything you need to feel better fast. The broth thins mucus secretions, the noodles give you energy boosting carbs, and chicken provides muscle-maintaining protein to maintain your strength. Add veggies and boost the nutrients even more.

Here is a Simple Crockpot recipe

 

Ingredients:

3 carrots, peeled and cut into large chunks

1 large onion, quartered

3 stalks celery, cut into large chunks

3 boneless skinless chicken breast halves

2 to 3 soup cans of water
 and 2 cans chicken broth

2 Tablespoons dried dill

2 Tablespoons dried parsley

2 cloves of minced garlic

8-oUnce package egg noodles

Directions:

1. Put carrots, onion, and celery and garlic into crock-pot.

2. Add the chicken, then pour in the broth and water. Sprinkle parsley and dill on top.

3. Cover and cook on low 6 - 8 hours.

3. Remove chicken and vegetables from crock-pot, add noodles and turn to high.

4. Dice the chicken and vegetables.

5. Return vegetables and chicken to the crock-pot for an additional 20 minutes.


I’m not going down without a fight this flu season. What is your best flu fighting secret?

 

 

 

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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Don’t Be SAD

 


Article posted by: Sherri Sacconaghi - January 2nd, 2013

 

 


Finding yourself sleeping and eating more? Feeling a little down? Fighting excessive weight gain? These are common symptoms of the winter blues, clinically known as Seasonal Affective disorder (SAD). SAD hits many of us that live in the beautiful Great Northwest this time of year due to the shorter, darker days.

 

Never fear, there are many natural ways to combat the winter blues.

 

  1. Light Boxes. I have one and I love it. Research has found many suffering from the winter blues experienced relief solely from the regular use of light boxes. Light boxes produce similar effects to the sun's natural rays. The high intensities of light improve the mood of those suffering from the winter blues because they restrict the secretion of melatonin in the brain. These boxes are best used daily and in the early morning for periods of 30 minutes to two hours

  2. Exercise. Oh you knew this was coming. Not only does it increase the feel good hormones, it combats stress and will help manage that excess weight gain. Even a brisk 30-minute walk can make a difference. Try it even when you don’t feel like it and see what happens. Do it outdoors and boost the effect.

  3. Eat Chocolate. Like exercise it boosts the happy hormones. Okay, eat other stuff too, like tryptophan rich turkey tuna and chicken. White beans and brown rice are also carb rich mood boosters. Hey, eat this outside and see what happens. Just a thought.

  4. Laugh. A gut-busting movie like “Bridesmaids” always does it for me. Or this joke my 9-year-old son told me that gave me a case of the giggles all day. “What kind of vegetable can you find in the toilet?” A Leek.

  5. Supplement. A good quality multi, Vitamin D, and Fish oil can fill in the gaps that are present in even the best of diets. Studies have shown that St Johns Wort has some positive effects on the symptoms of SAD, but consult your doctor before introducing this to your diet.

Or you could always move to Hawaii, or Mexico, or Florida. Seriously we have it all here in the Northwest, beautiful seasons, an hours drive to the coast or the Mountains, and amazing cuisine. Unfortunately, come February, many of us just want to curl up on the couch. Know you are not alone, try some of the steps above, and hopefully you will find yourself smiling come spring.

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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Un Hectic Holiday

 


Article Posted by: Sherri Sacconaghi - Nov. 28th, 2012

 

 


The holidays are in full swing. For many of us that means office parties, family

get togethers, and holiday outings with friends and neighbors. Add in Christmas shopping and holiday baking and…I’m just tired thinking about it.

 

Enjoy the holidays with these healthy holiday tips that might just keep the holidays a little less crazy this year.

 

  • Keep it Manageable. You may be invited to a dozen holiday parties but that does not mean you need to attend them all. Choose the events that sound fun (not draining) to you and bypass the others for a movie night at home.

  • Stay on schedule. It is easy to skip meals during the hustle and bustle of the holiday season but do your body a favor and keep on a routine. Skipping meals will leave you fatigued and prone to overindulging later in the day. You’ll need all the energy you can get for those long lines at the mall.

  • . Times are tight for many this year. Homemade gift ideas are sometimes more appreciated than a store bought gift. For some ideas try: http://www.realsimple.com/holidays-entertaining/gifts/hostess-gifts/14-creative-homemade-holiday-gift-ideas-00000000048654/index.html

  • Keep it Simple. So the centerpiece is not perfect, the silver is not polished and the turkey is a little on the dry side. If you have to let some things slide to keep your sanity, do it. In my house it is a potluck, buffet style on paper plates. (I am sure I just freaked out some of you Martha Stewart types). I get to enjoy hanging with my family, opening gifts, and helping my kids put together their new Lego sets. What better than ironing linens.

 

Many of us thrive on the hustle and bustle of the holidays while others are left overwhelmed and exhausted. Either way, remember the spirit of the holiday season. It is not about stuff, it is about people, appreciating what you have and sharing with others. Okay and a little about getting a really cool gift.

 

Happy Holidays.

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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Hide and Seek

 


Posted by: Sherri Sacconaghi, November 6th, 2012,

 

 


Halloween is over, and all that candy has been eaten, tossed or given to the switch witch ( it's a kid thing). Time to get back on track. The obvious sugar may be gone, but beware of what is lurking in your pantry.

 

Hidden sugar is everywhere, even in the healthiest of packaged foods. And too much sugar in the diet can lead to diabetes, heart disease and of course weight gain.

 

It is a good idea to keep your sugar consumption below 32 grams of sugar a day. About 8 tsp. (this is where you might be saying to yourself “ Oh I don’t eat THAT much sugar”.) Easy to consume that much, and more, if you are not paying attention.

 

Here is a look at some of the food manufacturer’s favorite hiding spots.

 

  • Yogurt. Flavored yogurt can have over a day’s worth of sugar on one container. Go for plain yogurt and add your own berries and nuts. Make it a Greek yogurt for an extra protein punch.

  • Salad dressing. A low fat or fat free dressing has added sugar to make it taste better. It can have 7 grams for one serving. Your leafy greens deserve better than that! Try a apple cider vinegar with a little balsamic and Dijon mustard whipped together for a lower sugar alternative.

  • Pasta sauce. Manufactures add sugar to enhance the flavor. Look for pasta sauces, such as, Classico, where added sugar is last on the list of ingredients.

  • Granola bars. Sometimes these are a candy bar in disguise, packing 30 grams of sugar per bar. Try a handful of nuts with a piece of fruit or some string cheese. Or make your own delicious energy bars. Try this:

http://www.themissionofnutrition.com/averies-no-bake-protein-bars

  • Bread. Even the whole wheat brands can pack a tsp of sugar per slice, so read the labels and look for those without added sugar. Or again, bake your own.

(Yes the bread machines are bulky but there is nothing like the smell of fresh bread in the kitchen).

 

Sugar by any other name is still sugar. Corn syrup, cane juice, barley malt, rice syrup, honey, anything ending in “ose” such as dextrose, and maltose, maple syrup, and brown rice syrup, are all examples of sugar.

 

Read the labels. Avoid products where a sugar is one of the first three ingredients. It is much more satisfying to get a little sweet from a nice piece of dark chocolate rather than a piece of wheat toast.

 

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Bookmark with:

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